Yoga and other forms of mind-body exercise, such as tai chi, are particularly good for improving mood, says exercise instructor Beth Shaw, founder of YogaFit, one of the largest yoga-instructor training organizations in the U.S.

One reason: They raise levels of gamma aminobutyric acid (GABA), a calming brain chemical that’s lower in people with depression, according to a 2010 Boston University study. Higher amounts can mean brighter spirits.

Start improving your mood right away with the following moves that Shaw helped design. All you need is a comfortable outfit and a quiet room.

Exercise Rx: Just Start Moving You don’t have to jump into a challenging workout program to get depression relief.

Walking the dog, gardening or other activities you enjoy can all be a good start. Anything that gets you off the couch and moving can boost your mood, Schneider says.

The key is to exercise for at least 20-30 minutes daily, she says. But you can do it in stages.

“Adding small amounts of physical activity throughout your day [is enough to] help relieve symptoms of depression,” says Jasper Smits, Ph.D., director of the Anxiety Research and Treatment Program at Southern Methodist University in Dallas.

3. Close your eyes, breathe deeply, lengthening your exhales, and keep your neck and head still. Support your mid-back with both hands, keeping weight on wrists and elbows. Hold this pose for 2-3 minutes.

4. If you can, lift legs vertically upright and move into a shoulder stand, with your weight on your upper arms and shoulders. For more support, do a shoulder stand against a wall.

Special considerations: If the plow pose feels uncomfortable, place a folded towel or blanket under your lower back. Avoid shoulder stands, headstands and other more advanced inversions if you’re pregnant, have neck pain, or high or low blood pressure.

Exercise Rx: Accentuate the PositiveOnce you can comfortably meditate for at least 10 minutes a day, add a mantra – that is, an affirmation or key phrase, or even a visual image, that has meaning for you.

This can help deepen your mind-body awareness and counteract negative thoughts or feelings of hopelessness that depression often brings.

Pick a phrase that represents a feeling you want to reinforce, such as “I am strong.”

How to do it: 1. Sit in the cross-legged position described above. Choose the same place, about the same time each day, to build this healthy habit. Play music without lyrics, such as classical or new age, if that helps calm you.

Could You Be Depressed?Depression affects 20 million people in any given year and is a serious enough disorder to compromise one’s ability to function normally day to day. Find out if you’re just blue or if you might be clinically depressed.

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